Fitness Central

The Final Word On 6-Pack Abs

2008-03-27T18:08:00.004+05:30

If you are tired of following those strict diets (Which most probably don't get you anywhere) to get Those Toned Abs,I present to you the best way to get there.

Not with a CAT scan or an endoscope or a self-powered liposuction machine, but with an intelligent, well-balanced, and (most of all) easy eating plan made up of great-tasting foods. Not a fad diet. And no weird vacuum-sealed meals that have to be special-delivered to your home by the food police. Just sensible food that's fast and easy -- and isn't pushed through your car window by a guy in a paper hat.

Abs, after all, aren't made in the gym -- they're made in the kitchen. What you put into your mouth is far more important than what you put into your workout. For example, in an analysis of 33 clinical trials, Brazilian researchers determined that diet controls about 75 percent of weight loss. Of course, that doesn't mean exercise isn't an important part of the fat-burning formula. But if you want the fastest results, a smart eating plan is the foundation of your gut-busting program.

So that's why we're introducing the Abs Diet Arsenal: easy guidelines that can make you lean for life. They're based on my book The Abs Diet, which has guided more than a million people in making permanent changes in their food intake and fat output.

Too many diets are about rules and deprivation. And let's face it: Once you're told you can't have something, don't you just want it more? So I want you to stop thinking you have rules. I simply want you to rethink the way you eat. Follow the guidelines below and you'll feel what it's like to eat right, stay satisfied, and fuel your body with high-octane energy.

Because I believe abs, beer, and Star Wars movies aren't the only good things that come in sixes, I've developed six guidelines for the Abs Diet. Eat this way and you'll be able to ditch the old rules -- as well as your old body.

OLD DIETS
Eat breakfast, lunch, and dinner.

ABS DIET
Eat six times a day.

Old diet systems ensure that you stay hungry by forcing you to eat a daily calorie count that's lower than Jessica Simpson's SAT scores. I don't want you hungry -- I want you full. When you're full, you won't be as tempted (or likely) to steamroll your way through pizza boxes.

And the way you'll get full is by eating six times a day, choosing from the nutritional heroes you'll meet below. By eating every few hours, you'll keep your metabolism revved and ensure overall stomach satisfaction. The great thing about the Abs Diet powerfoods is that, because they're high in nutrients, protein, healthy fats, and fiber, they make it almost impossible to overeat. Proper nutrition will leave you feeling satiated all day long.

How to do it: Eat three standard meals and three smaller snacks. For example:

8 a.m. BREAKFAST
11 a.m. SNACK
1 p.m. LUNCH
4 p.m. SNACK
6 p.m. DINNER
9 p.m. SNACK

OLD DIETS
Deprive yourself of specific foods.

ABS DIET
Indulge in specific foods -- the Abs Diet Power 12.

Most diets treat you as if you're the kid and they're the parent: No this, no that, no fruit, no bread, no meat, no potatoes, no sugar, no, no, no, no. And you end up hearing "no" more often than the science-club president 3 weeks before the prom. Yes, it's true that there are foods and substances so toxic that you should stiff-arm them like Reggie Bush shaking off a tackle. But there's an enormous world of wonderful foods out there just waiting for you. And it's not all veggies and tofu; the preferred foods are as diverse in taste as in nutritional power. How convenient that they line up next to the letters in ABS DIET POWER:

A Almonds (and other nuts)
B Beans (and other legumes)
S Spinach (and other green vegetables)

D Dairy
I Instant oatmeal
E Eggs
T Turkey (and other lean meats)

P Peanut butter
O Olive oil
W Whole grains (breads and cereals)
E Extra-protein powder (whey)
R Raspberries (and other berries)

Adopt the Abs Diet Power 12. Eat the Abs Diet Power 12. Enjoy the Abs Diet Power 12. But, most of all, live longer and better with the Abs Diet Power 12.

How to do it: Make sure that every meal includes at least two foods from the powerfoods list, but try to put together meals in which every food is a powerfood. The more you use the foods, the better your results. The recipes we include here will help.

OLD DIETS
No dessert for you!

ABS DIET
Have dessert every day!

In fact, I insist. Let's face it: There's a basic human need for sweets. In our scavenger days, our tastebuds encouraged us to seek out berries and other fruits, so we'd get all the vitamins and minerals we needed. Today, we still crave sweets, and to completely eliminate them goes against human nature and guarantees only one thing -- dietary failure.

So how can you fulfill your cravings for sweets but not blow a week's worth of calories on a chain-restaurant cake that's the size of an ottoman? With a powerful and sweet Abs Diet smoothie, combining as many of the powerfoods as you can -- raspberries, oatmeal, peanut butter, whey powder, and milk, for instance. (Go to MensHealth.com/absdiet/ for recipes.) In each drink, you can have the taste of chocolate (whey powder comes in lots of flavors) and berries -- without the guilt that typically comes from desserts. Smoothies also take up stomach space and help you avoid the blood-sugar highs and lows associated with desserts filled with simple sugars.

How to do it: Use smoothies as snacks or replacement meals.

OLD DIETS
Count every calorie, weigh every portion, hoard points, eat meals in some sort of "zone."

ABS DIET
Have a life.

Sure, some of us really are rocket scientists. We track calories and calculate our optimum payload and energy expenditure. That's fine if it works for you. But you know what? Most of us have our hands so full with work, kids, and CSI reruns that we don't have time to obsess over food. So don't. Eat the Power 12 and calories and fat take care of themselves.

How to do it: Eat meals with a balance of nutrients -- making sure to include stomach satisfying high-fiber whole grains, good fats, and protein. Let your foods do the counting.

OLD DIETS
It's the food, stupid.

ABS DIET
It's the drink, stupid.

Your food intake can be as healthy and as disciplined as a monk's, and you can still be consuming too many calories. Between high-sugar OJ, high-fat whole milk, high-calorie sports drinks, and higher-calorie beer, it's scary how many unhealthy fats and carbohydrates we guzzle. For that reason, I want you to really examine what you drink along with and between meals.

How to do it: Drink water, fat-free or low-fat milk, and smoothies. Coffee and tea are okay, too. But avoid whole-fat dairy products and high-sugar fruit juices. Alcohol? Best to limit yourself to two or three drinks a week, because you don't need the extra calories. And for goodness' sake, stop with the soda. Our constantly increasing soda consumption (50 gallons per person per year!) may well be the biggest reason for the obesity epidemic.

OLD DIETS
Don't cheat.

ABS DIET
Cheat like Jude Law at a nanny convention.

Diets used to be like marriages: If you strayed from the rules, you were done. You cheated? Forget it. Diet's over. But I want you to cheat (on the diet, that is). One meal a week, eat anything you want. Deprivation leads to resentment, which leads to a secret affair with both Ben and Jerry. But if you cut loose once a week, you'll feel in control for the other 41 meals and snacks -- eating healthy will be your choice, not your chore.

How to do it: Time your cheat meal to coincide with a party, a poker game, or your office happy hour. Just don't be surprised if, when your body adjusts to the powerfoods, you don't feel the need to cut loose. This is a diet that works with you, not against you.

Okay, now that you've had a taste of the philosophy behind the Abs Diet, let's eat. In the pages that follow, you'll find a day of great eating that's packed with powerfoods. Try these recipes over the next week and you'll understand the real benefit of the Abs Diet: You don't have to choose between eating well and eating right. And a six-pack comes with every meal.

BREAKFAST OPTIONS
Texas Two-Step
Powerfoods: 5

1 c cooked microwavable brown rice, such as Uncle Ben's
1⁄3 c red beans
1 tsp chopped cilantro
1 egg, fried
1 Tbsp shredded low-fat Mexican-blend cheese

Mix together the microwaved rice and the beans and top with the cilantro, egg, and cheese. Makes 1 serving

Per serving: 379 calories, 16 grams (g) protein, 55 g carbohydrates, 10 g fat (3 g saturated), 7 g fiber, 234 milligrams (mg) sodium

The Ultimate Power Breakfast
Powerfoods: 8

1 egg
1 c low-fat milk
3⁄4 c oatmeal
1⁄2 c mixed berries
1 Tbsp chopped pecans or almonds
1 tsp vanilla whey-protein powder
1 tsp ground flaxseed
1⁄2 banana, sliced
1 Tbsp plain yogurt

In a microwavable bowl, mix the egg well, then add the next six ingredients and nuke for 2 minutes. Remove the bowl from the microwave and let the mixture cool for a minute or two. Top with the sliced banana and yogurt. Makes 1 serving

Per serving: 590 calories, 30 g protein, 80 g carbohydrates, 17 g fat (4 g saturated), 12 g fiber, 193 mg sodium

PACK YOUR SNACKS
Snacks that are 200 calories and under

Stick of string cheese (80)
Skippy brand squeeze stick of peanut butter (140)
5 c light microwave popcorn sprinkled with hot sauce and 1 Tbsp Romano cheese (150)
6 strawberries dipped in yogurt, drizzled with chocolate sauce (150)
Canned tuna with balsamic vinegar on whole-grain crackers (175)
1 c reduced-sodium cottage cheese with fresh peaches and cinnamon (200)
Two handfuls of olives (200)
1 c blackberries, blueberries, or strawberries with 6 oz light yogurt and 1 Tbsp low-fat granola (200)

Snacks that are 400 calories and under

One egg on a whole-grain English muffin with melted cheese (250)
Clif bar (250)
Peanut butter and jelly on a whole-grain English muffin (300)
Oatmeal with milk, brown sugar, walnuts, and any fresh or dried fruit (300)
Slice of whole-grain bread topped with peanut butter and banana (300)
1⁄2 c hummus with roasted vegetables (400)

LUNCH OPTIONS
On a Roll
Powerfoods: 4

3⁄4 c diced precooked chicken
2 Tbsp diced onion
2 Tbsp feta-cheese crumbles
1 handful romaine lettuce, chopped
1 large whole-wheat tortilla
Salsa for dipping

Arrange the chicken, onion, cheese, and lettuce down the center of the tortilla.

Roll it tightly, then cut it in half.

Grill the rolls seam-side down for 2 to 3 minutes per side, on a nonstick skillet heated to medium. Serve with salsa. Makes 1 serving

Per serving: 397 calories, 56 g protein, 25 g carbohydrates, 10 g fat (4 g saturated), 3 g fiber, 493 mg sodium

Perfect PITA
(People for the Intelligent Treatment of Abdominals)
Powerfoods: 4

1 Tbsp barbecue sauce
1⁄2 c chopped precooked chicken
1 whole-wheat pita
1 c chopped romaine lettuce
2 Tbsp diced cucumber
1 Tbsp low-fat ranch dressing

In a microwavable dish, stir together the barbecue sauce and chicken. Microwave for 30 seconds or until hot. Stuff the chicken into each pita half.

In a bowl, toss the lettuce and cucumber with the dressing, and stuff it all into the pita. Makes 1 serving

Per serving: 421 calories, 40 g protein, 44 g carbohydrates, 10 g fat (2 g saturated), 6 g fiber, 734 mg sodium

Crunch Time
Powerfoods: 5

3 c mixed greens
2 slices deli smoked-turkey slices, chopped
1⁄2 small Granny Smith apple, chopped
2 Tbsp grated carrot
1 Tbsp chopped pecans
11⁄2 Tbsp Craisins (dried, sweetened cranberries)
1 Tbsp blue-cheese crumbles

Toss it all together and add dressing made by mixing 11⁄2 tsp olive oil and 1Tbsp balsamic vinegar. Makes 1 serving

Per serving: 296 calories, 15 g protein, 31 g carbohydrates, 15 g fat (3 g saturated), 7 g fiber, 590 mg sodium

DINNER OPTIONS
Shrimp to Nuts
Powerfoods: 4

2 tsp peanut oil
1⁄4 tsp red-pepper flakes
1⁄2 c French-style green beans
1⁄3 c matchstick carrots
1⁄4 c whole, unsalted roasted cashews
2 tsp reduced-sodium soy sauce
2 tsp orange juice
1⁄4 tsp orange zest
11⁄2 c medium frozen shrimp, defrosted, with tails removed

Combine the oil and red pepper in a medium-hot skillet. Add everything but the shrimp and cook for 2 to 3 minutes, stir-ring frequently. Finally, toss in the shrimp and cook for another 2 to 3 minutes, stirring often. Serve over brown rice. Makes 2 servings

Per serving: 332 calories, 39 g protein, 11 g carbohydrates, 15 g fat (3 g saturated), 2 g fiber, 578 mg sodium

BBQ-Za
Powerfoods: 3

1⁄4 c barbecue sauce
1 ready-made flatbread
1⁄4 c canned diced tomatoes with chili peppers and onions, well drained
3⁄4 c precooked mesquite-flavored chicken
2 Tbsp sliced scallion
1 tsp diced cilantro
3 Tbsp grated, reduced-fat mozzarella cheese

Spread the barbecue sauce on the flatbread. Top with the tomatoes, chicken, scallion, cilan-tro, and mozzarella. Bake at 375°F for 6 min-utes. Makes 1 serving

Per serving: 411 calories, 39 g protein, 41 g carbohydrates, 10 g fat (4 g saturated), 3 g fiber, 1,059 mg sodium

DESSERT OPTIONS
Chocolate Factory
Powerfoods: 4

1⁄2 c reduced-fat ricotta cheese
1⁄2 c low-fat vanilla yogurt
1 tsp chocolate whey-protein powder
1 Tbsp chocolate syrup
1 Tbsp chopped pecans

Mix the ricotta, yogurt, protein powder, syrup, and nuts until well blend- ed. Makes 1 serving

Per serving: 336 calories, 20 g protein, 36 g carbohydrates, 12 g fat (4 g saturated), 2 g fiber, 209 mg sodium

Bananacicles
Powerfoods: 1

4 Popsicle sticks
2 bananas, peeled and cut in half
1⁄2 c chocolate sauce (the kind that forms a shell)
4 Tbsp finely chopped unsalted peanuts

Insert a Popsicle stick into the cut end of each banana piece. Pour chocolate sauce over the bananas until they're completely coated, then roll the chocolate-coated bananas in the peanuts. Freeze. Makes 4 servings

Per serving: 318 calories, 4 g protein, 32 g carbohydrates, 22 g fat (9 g saturated), 4 g fiber, 21 mg sodium

Reprinted from The Abs Diet 6-Minute Meals for 6-Pack Abs! by David Zinczenko with Ted Spiker.

Exposed......Some Popular Diet and Weight Loss Myths

2008-01-08T15:19:00.000+05:30

Are those extra inches round your waist leaving you sleepless? Has your last diet plan failed to solve your eternal problem - excess weight? Maybe you are not doing it right or expect results too fast.

Losing weight can be difficult at times because of misconceptions about food and how the metabolism really works. Many foods that we think are low in calorie are really not. We eat what we think is right, unaware of the hidden fat and calories. Losing weight can seem impossible if you're not aware of hidden fat.

In this brief article I am going to show you exactly what the truth really is, exposing some popular myths about losing weight and in the process advises on the best diet.

NO QUICK FORMULA TO WEIGHT LOSS

If you think that by cutting down on food and with a six-week deadline, you can lose weight, you are completely mistaken. This practice is guaranteed to bring your metabolism to a screeching halt! Although, you may lose weight but it's all bound to return. You may feel nice after having lost some amount but eventually when it catches up, there are chances of your going into a major depression. Also, repeated weight cycling - losing and gaining frequently - is not advisable at all.

The only proven way to lose weight and keep it off is by making permanent lifestyle changes. You must eat healthier, watch portion sizes and be active. Stick mainly to lean proteins, whole grains, nuts, seeds, fruits, and vegetables. Lots of water will also keep your appetite in check and prevent overeating.

EXERCISE NEEDN'T MAKE YOU HUNGRY

Once you get used to exercising, you will stop craving for more food. So you needn't cut down on exercising. What's important is you should rehydrate yourself after exercise. Have lime water but without sugar. Before and after an exercise, have a fruit - it'll help you rebound back.

SKIPPING IMPORTANT VITAMINS AND MINERALS IS NO GOOD

All this talks about not having carbohydrates with grains, or pulses with something else is hogwash. When you are having a meal, what matters is the total calorie count. Of course, the total calorie count will vary according to a person's needs but the ideal is 800-1200 calories per day. The best way to get this is to have two fruits, two servings (half a cup) of pulses, plenty of vegetables (can be cooked or boiled) during the day. The rest of the food can be adjusted according to the reqirement of calories. Sugar should be strictly avoided.

Daily products can be used but it should be according to one's need. Don't forget to include soyabean atleast in one meal during the day. Avoid processed food, instead go for whole food.

OLIVE OIL HAS NO CALORIES

That's because it has the same amount of calories as any other refined oil. But it's definitely very healthy. So cook your food in olive oil but don't use more than 1-2 teaspoon. It has been demonstrated that the addition of olive oil to a diet that is not changed in any other way has a lowering effect on blood pressure.

LEMON JUICE AND HOT WATER - DON"T FIGHT THE BULGE

In fact, the honey that you use in it to sweeten it is fattening. All this concoction does is give you that extra vitamin C,and If You are Adding Honey,Some Extra Calories too.

CARRY ON WITH SALT

Many people believe that by avoiding salt they can cut down on their calories. Apart from reducing water content in the body (good for people suffering from water retention), a no salt diet doesn't bring down your calories.

Remember diet has to be a way of life, and not a one-time affair. So go ahead and get the right diet.

If No One Sees You Eat,That doesn't mean it has no calories

2008-01-08T15:04:00.000+05:30

If you are trying to lose weight, aren’t getting the results you want and want to give up….stop! Take stock and see if you have fallen foul of these ‘diet traps’.

1. If no one sees you eat it, it has no calories

This might sound ridiculous, but you might be surprised to find that many people act as though this were true! It is easy to turn a blind eye to what we actually eat and drink during the day. Being true to yourself with a daily food diary can do wonders for breaking through a diet plateau. Keep a small notebook in you at all times and make a quick reminder of everything, and I mean everything you eat and drink during the day. It’s just too easy to forget what you eat, especially if you are used to eating on the run. Mothers with small children at home are especially at risk. There are hundreds of unwanted calories lurking in toddler leftovers. Corners of vegemite and toast, half chewed milk arrowroots and the last sips of chocolate milk can wreck havoc.

2. You aren’t diligent about planning your meals and healthy snacks

As a weight loss coach I’ve yet to meet the person who consciously decides it’s their lifetime goal to put on weight until they are obese and desperately unhappy about how they look. Usually it’s a result of one or two decades of no-so-good food choices and not finding time to exercise that leads to packing on the pounds. Once you have five or more kilos to lose, it is going to take a deliberate change in habits over several months to get rid of the weight. This is where many folk run aground in their weight loss journey. They fail to plan. It takes conscious planning to do something different for the length of time that is required to get the results you want.

If you are not the type of personality that plans, ask yourself this. How many times do find yourself looking for something to eat and resort to quick takeaways, vending machines or skipping meals instead? Start planning ahead by keeping a bowl of fresh fruit at home and at work at all times. Fruit is great for a healthy snack. Prepare your lunch to take to work so you won’t be a victim of vending machines. Get up early so that you have time to start the day with a healthy breakfast, instead of grabbing a skinny decaf on the way to work and a diet coke for morning tea.

3. You’ve fallen subject to fad diet ideas

"You can't look at foods individually," says Dayle Hayes, M.S., R.D., a nutrition consultant in Billings, Mont., and member of the Council for Women's Nutrition Solutions. "Any time you eliminate whole food groups or foods that are a major part of your diet, you wipe out important nutrients." For instance, if you dis dairy, you zap a great source of protein. If you turn your nose up at high-fat fish like salmon, sardines and herring, you eliminate a top source of omega-3 fatty acids.

"The 'bad food list' is one of the oldest gimmicks in the world of fad dieting," adds Robyn Flipse, RD., a nutrition consultant in Ocean, N.J. "As long as people can blame certain foods or food combinations for their excess weight, they don't have to tackle the bigger issues, like planning, shopping and preparing meals for themselves and doing some form of physical activity on a regular basis," she says.

5 Work Out Myths that You Must Avoid

2007-12-17T23:45:00.000+05:30

Do you know the health and fitness industry is plagued by an over abundance of workout myths? A myth is a fiction or half truth, especially one that forms part of an ideology. Rob tells Jen about a new fitness program that is suppose to deliver amazing results; Jen tells Ted, and Ted then tells Pam, but only half of what Rob said. Confused? Just image how confusing Rob's "cutting edge" theory has become. And the funny thing is, Rob made this up by telling people they will lose 3 inches from their bellies, and hips by holding their breath for 30 seconds. Rob, without any scientific backing, dreamed this all up.

The sad thing is most people believe what they hear from so-called uninformed myth spreaders. After consulting with thousands of people, I have heard every possible workout myth known to man, and continue to de-bunk myths daily. Listed below are my all time 5 favorite workout myths. Always look for the science and logic behind what people claim. Don't automatically assume it is true unless studies back it, or specific quantitative results are shown.

After reading my 5 workout myths, you will be able to finally protect your own workout results, and share the fitness truth with others.

Myth 1 - Doing crunches, or abdominal work will decrease fat in the stomach area (If you do thousands of crunches, then you will have a flat stomach.)

This is what some infomercials preach. They state you can obtain a flat, beautiful, stomach by using their simple ab machine. All you need to do is exercise 2 minutes per day, and voila!

Please note, dear reader, you can't SPOT REDUCE! By doing a specific exercise for a certain muscle does not make fat suddenly vanish. Fat is lost over time by burning more calories than the body consumes on a regular basis. Fat will then disappear throughout your entire body, and you don't have control of where it comes off. Doing a certain exercise for a specific muscle will only guarantee a stronger, more fit muscle.

The SECRET keys to fat loss are decreasing caloric intake, increasing activity for an extended period of time, and incorporating a workout of strength, cardio, and flexibility.

Myth 2 - Lifting heavy weight for 8-12 reps will build big muscles (especially women.) You should lift very light weights and do a lot of reps, 20 +.

This is one that NEVER seems to go away. It keeps coming back to haunt me again, and again, and again. Ladies, doing heavier weights WILL NOT suddenly turn you into the Incredible Hulk. Your objective should be to maintain, or slightly increase your fat burning lean tissue. In order to do this you must increase the intensity of the exercise by elevating weight, number of reps, or decreasing rest time between sets.

If you increase intensity regularily, you will see good results. If you do not, you will get the same results you have been getting. Increase the intensity until you are happy with the progress you have made, and then maintain the same intensity level.

Women, generally, don't have the physiological make-up to develop big muscles unless they use steroids, and train with gut busting intensity. Most men workout a lifetime, and won't build big muscles. Ladies, please don't worry; challenge yourself in the gym.

Myth 3 - For resistance training, you need to do 3 sets of 10-15 reps, 3 exercises per body part, and a frequency of 3 days per week.

Where the heck did 3 come from? 3 X 3 X 3? I think someone, many years ago, decided 3 was a good number to use, and people started to believe in this myth.

How many sets are really needed? According to scientific studies, the exact number of sets needed to stimulate lean tissue development is one, if preformed at 100% momentary muscle failure. A single all out set is the ideal stimulus to trigger lean tissue development. All other sets only hinder the recovery process when lean tissue develops.

Rest- people generally don't get enough rest between workouts. Please be aware that the higher the intensity, the more rest is required between workouts to allow lean tissue development. If you workout (strength train) too soon, before you are fully recovered, you will short circuit your results.

It is better to wait longer between workouts, then to workout not fully recovered.You WON'T lose your muscle tissue if you don't workout for 2 weeks.

Ideal rest times (depending upon intensity) are anywhere from 3 - 10 + days between strength training workouts.

You will need to track your progress to determine when your gains cease. When progress stops, increase your rest time even further.

If your strength keeps increasing during each workout, you are assured of getting optimal rest between sessions.

Myth 4 - All I need to do is cardiovascular training to be in shape.

Wrong! Please don't make this mistake! Cardiovascular exercise is only one piece of the workout puzzle. To design an optimal fitness program, incorporate cardiovascular exercise, strength training, and flexibility into an efficient, results producing program.

Cardiovascular exercise will do very little to increase your flexibility, and maintain or increase your lean tissue. If you avoid any of these three components, you are decreasing your results by one third.

As a result of the aging process, on average, 5-7 pounds of muscle is lost each decade, that is, if you don't strength train.

Myth 5 - All fitness equipment is good if you use it.

All fitness equipment is not created equal, especially home fitness equipment advertised in infomercials. Some pieces of fitness equipment are not well built, and can cause injury to specific individuals resulting from medical limitations.

My advice is to clear your exercise program with a physician prior to exercising or buying home gym equipment.

Home Gym Shopping Secrets is a great consumer awareness guide to rely on prior to purchasing home gym equipment. This guide will take you by the hand and show you what to buy, what to avoid, and why.

Another tip I recommend is never plan an exercise program without input from an Exercise Physiologist, Certified Personal Trainer, or Physical Therapist.

3 Steps To Great Abs.....!

2007-12-17T23:21:00.000+05:30

Abs are definitely the most popular body part after the biceps.Every one craves for those perfectly defined abs.But there are some very Popular Myths about Abs that may Stand in the way of You getting those perfect abs.

Myth: You need to work your abs everyday.

Truth: The best way to develop abdominal strength and tone is to work your abs to exhaustion. You need to allow your abdominal muscles to recover.this equates to 24-48 hours of rest time between workouts. Increase the intensity of your workouts gradually. If you overdo it, not only will you be excessively sore (a little soreness is a good thing, it signifies that you have worked the muscle enough for it to repair itself and become stronger in the process), but you may discourage yourself because you will need more rest time than normal and it will be harder to do your ab exercises.

Myth: The more situps you do, the better.

Truth: Doing hundreds of situps will not help you lose abdominal fat! Situps actually do little to increase strength because they focus on edurance and are inefficient; it is hard to overload the abdominal muscles doing situps. Thus, you will be wasting your time. Crunches (yes, crunches) are the best way to overload the abs and work the entire midsection, whether you do them on the floor or on a Swiss Ball (my personal favorite!). There are many variations of crunches, and each targets different parts of the abdominal muscles. While doing crunches, it is imperative that you focus on proper technique and gradually increasing resistance. Using this method, you can fatigue your abdominal muscles using fewer reps.And Remember this Truth about all the exercises "10-12 well performed Reps are much more Effective then 100 Poorly performed Ones"

Myth: Situps are the key to getting "cut" or Defined ab muscles.

Truth: If you have layers of abdominal fat covering your abs, situps, or any other exercise, for that matter, won't do you much good. For a strong, cut midsection, keep in mind these tips:

1. Train your abs with resistance. If you are a beginner, try crunches without resistance first. As you get stronger, then move to more challenging moves or crunches using a Swiss Ball.

2. You need consistent cardiovascular exercise (helps to burn fat faster, performed at 80% of your maximum heart rate).

3. Cut the fat in your diet to shed body fat and create definition. This is the only way your abs will show through! Remember, great abs are made in the kitchen!

Not Losing Weight , No Matter What you tried ? Read This.

2007-12-12T00:41:00.000+05:30

NOTE: I realize this article may offend some people, but I believe that you need to hear the truth about weight loss rather than some watered down "feel-good" version of the truth!

I have met a Lot of people with the same problem... "HELP... I'm doing all the right things but I'm still not losing weight." After talking to a lot of these people over the years, I've come to a few general conclusions. Keep in mind that these are generalizations, but they would apply to over 95% of people in this situation. Also, please note that these ARE in order of importance...and I'm not pulling any punches! :)

#1. The vast majority of these people (I call them "non-losers") are not exercising anywhere near enough (if at all)! You can only decrease your caloric intake so much. Your other alternative is to increase your caloric expenditure. You can write this in stone... ** VERY FEW people are successful at losing weight AND keeping it off without exercising almost everyday!!

If you're having trouble losing weight, 20 minutes of exercise three times a week isn't going to cut it! Most people who tell me they are *really serious* about losing weight are not willing to do what it takes to get where they want to be. If you're not willing to make exercise a *serious* priority in your life, your chances of succeeding at losing weight and keeping it off are VERY small! Many of my clients who are serious about weight loss are exercising 1 to 2 hours per day. Many split it up and do some in the morning and some in the late afternoon or evening. If you're having difficulty losing weight, I would recommend that you average at least 30 minutes *everyday*, ideally more.

#2. Most "non-losers" that are exercising are not weight training. Weight training is *critical* to maintaining your muscle mass and tone. If you're not weight training while trying to lose weight, you will lose muscle mass and tone and your basal metabolic rate will decrease causing you to burn fewer calories 24 hour-a-day!

#3. "Non-losers" are actually consuming about 600 calories more per day than they think they are. Recent research with a large group of "non-losers" determined that they were significantly under-estimating the number of calories they were consuming on a daily basis. If you're not sure, write down everything you eat for a few weeks.

#4. "Non-losers" want *instant* results. When it doesn't happen they either give up or go on some crazy diet. You HAVE to be resolved to the fact that it WILL be slow!

#5. "Non-losers" are actually consuming more fat than they think they are. Limiting fat intake to 20 to 30 grams per day is critical for "non-losers".

#6. "Non-losers" are notorious for skipping meals! This is really bad news because it slows your metabolism causing you to burn fewer calories 24 hours-a-day.

#7. "Non-losers" consume far too much sugar or simple / refined carbohydrates such as white rice, white (non whole wheat) flour products, white (non whole wheat) pastas, soft drinks ("pop" for you northerners), sweetened drinks, and the hundreds of products that contain addded sugar that's deceptively listed on ingredient lists with names like sucrose, high fructose corn syrup, etc.

#8. Some "non-losers" don't want to give up their alcohol. Alchol is a triple whammy...it stimulates your appetite, slows your metabolism, and it's loaded with calories! Enough said.

#9. Many "non-losers" consume far too few fruits and vegetables.

#10. Many "non-losers" always eat until they're full. Practice stopping before you're "full" and see how you feel 30 minutes later. You will probably feel satisfied by then.

#11. Many "non-losers" consume artificial sweeteners which stimulate the pancreas to release insulin just like sugar would. Insulin causes your body to store fat and prohibits your body from burning fat for fuel.

Weight loss is VERY difficult! Simply put, If you don't want it bad enough to do what it takes, it's NOT going to happen. If you really want to lose weight, quit playing around with it. Get serious about it and make it an absolute, non-negotiable priority in your life... and it will happen! :)

10 ( Best Ever ) Tips For Long Term Weight Loss

2007-12-12T00:38:00.000+05:30

#1. Do some resistive weight training 3 to 4 times a week using short rest periods between sets of 30 to 60 seconds. Work out no longer than 1 hour to keep your anabolic (muscle-building) hormones high and catabolic (muscle-wasting) hormones low. Over-training is a quick way to lose muscle along with fat. Maintaining muscle is the goal, and it will help keep your metabolic rate high so that fat loss continues at a steady pace. Attempt to lose no more than 1 to 1.5 pounds of fat per week.

#2. Avoid traditional long duration cardio, instead perform HIIT (High Intensity Interval Training) 2-3 times per week on alternating days or after weight training to burn fat and increase metabolic rate. HIIT cardio is best done on alternating days from weight training if possible.

#3. Watch what you eat. Beware of low-fat or fat-free products. Typically, these products are loaded with carbohydrates and while you are not getting the fat, you may be getting way too many calories from simple carbohydrates. Avoid simple sugars and eat complex carbohydrates in moderation to reduce insulin output and prevent blood sugar fluctuations. Insulin is the main hormone responsible for storing body fat, and high insulin levels prevent the burning of stored body fat for energy. High-carbohydrate diets are not the optimal way to lose fat while preserving lean muscle. Rely on complex, high-fiber carbohydrates such as oatmeal, lentils and brown rice. Avoid breads, pasta, white rice and other highly processed, low-fiber carbohydrate sources, as well as sweets. As a guide, reduce carbohydrate intake to 0.8 to 1.2 grams per pound of body weight. For example, a 150-pound person would eat between 120 and 180 grams per day of carbohydrates (150 x 0.8 = 120 / 150 x 1.2 = 180).

#4. Increase the amount of lean protein you consume daily to increase your metabolic rate, increase anabolic hormones and prevent muscle loss during dieting. Lean muscle mass is the active tissue that burns calories and maintains metabolic rate. The goal is to preserve the active tissue we want while encouraging the body to reduce the tissue (fat) we don't want. Eat high-quality, low-fat protein sources like skinless chicken, lean red meat and seafood during your weight loss program. High-quality protein supplements may be used when the diet does not yield enough daily protein.

#5. Reduce saturated fats whenever possible and replace with polyunsaturated fats such as flax oil and monounsaturated fats such as olive oil and avocados. Polyunsaturated fats are considered "good fats" and should be a part of your diet. Research shows that omega-3 oils from many sources of fish like cod, flounder, haddock, monkfish, perch, red snapper, sea bass, salmon and tuna help improve health and fat loss. Essential fatty acids (EFA) are required for optimum health and fatty acid metabolism. Avoiding "good fats" is a sure way to sabotage a fat-loss diet and degrade your health.

#6. Drink at least 8 to 10 glasses of water a day to prevent dehydration and help liberate fat stores to be burned as energy. Water intake is often cited as the most underrated and overlooked part of fat loss.

#7. Eat fibrous vegetables to increase transit time of food, improve digestion and improve weight loss. Increasing fiber intake from vegetables such as broccoli, cauliflower and other raw vegetables adds fiber, minerals and vitamins with very few calories. They add bulk to the diet while reducing appetite.

#8. Spread food intake over 5 to 6 meals per day. Distributing your food throughout the day will improve nutrient absorption, prevent blood sugar fluctuations and decrease fat-storing hormones and fat-storing enzymes. Simply spreading the same number of calories over 5 to 6 small meals per day rather than the standard 3 meals per day will improve fat loss due to the above effects on blood sugar, hormones and fat-storing enzymes.

#9. Avoid alcohol (or keep it to a minimum) while you're dieting. Alcohol contains nearly 7 calories per gram, and is easily metabolized and stored as fat. When you consume alcohol with a meal, your body will metabolize the alcohol first. The rest of the calories and the excess alcohol calories inevitably will be stored as fat. Alcohol is generally regarded as empty carbohydrate calories because you get no other nutritional benefit as you would from the vitamins, minerals and fiber that you get from the carbohydrates in fruits and vegetables.

#10. Be snack smart. When you must have a snack, make a smart choice. Avoid sugary or fatty snacks like chips and soda, crackers, nuts, frozen yogurt and so on. Instead, try some air-popped popcorn (no butter or salt) or a slice of lean meat like turkey. When you space your meals to 5 or 6 a day, snacking becomes less important to you. Check the nutritional panels on your snacks for sugars and fats, remembering that fat-free does not mean calorie-free, and remember, excess carbohydrates in your diet will be stored as fat.

Weight Training Rules For Skinny Guys

2007-12-12T00:35:00.000+05:30

You wake up in the morning and look in the mirror. Pleased with your appearance? If you more resemble the appearance of a long distance marathon runner than a world class sprinter, don't worry, you aren't alone. You just need to start following these weight lifting rules.

There are quite a few guys who simply have trouble packing on the lean muscle mass. Whether their hormonal environment isn't quite as favorable or genetics was just out to get them at birth, one thing is for sure and that's that they need to follow a slightly different set of weight lifting methods than those who seem to grow muscle overnight.

Luckily for you, you're taking the time to do your research about weight lifting so you won't be destined to a life where it seems like a strong wind might knock you over.

First, one of the key factors that skinny guys need to remember is that they must avoid volume work at all costs.

Rule #1:

Get in the gym and get out! That should be your motto from this day forward. Repeat it. Breathe it. Live it. Weight lifting is a calorie expensive activity and you need all the calories you can get at this point. If you are burning it up in the gym every single day, how do you expect to grow? You won't.

You grow when you are resting and generally, the skinnier you are, the more rest you are going to need.

Now, that doesn't mean you should park it on the couch for a few days in between your workouts. It simply means that each weight lifting should not consist of set after set after set. Followed by a rest break to talk to that hot receptionist and then back to another twenty sets.

No, you're workouts need to consist of ten-twelve or fewer sets where you are pushing yourself to the MAX. There is no room for sissy, light-weight work in your weight lifting program.

Which brings us to Rule #2:

Ditch the isolated exercises. Who needs them? You certainly don't.

If your workouts normally include bicep curls, followed by tricep kickbacks, followed by leg extensions, followed by chest flys, followed by, etc., you get the picture, you've got to change this pronto. Remember, you've only got so much time you are allowed to be in the gym for. Don't you want to get the biggest bang for your buck? Likely you do, so that means focusing on compound lifts only. This includes weight lifting exercises such as squats, bench presses, deadlifts, rows and military presses.

Become friends with those exercises and you will have new muscles in the picture soon enough. Toss the five day split program, get yourself on a good upper/lower or full body workout program and you have found the key to unleashing new muscle mass.

Now onto the next significant point. Cardio.

Rule # 3.

I know, I know, you want to be big, but you don't want to be fat. Let's not worry about that at this point, because you and I both know you are a long ways from fat.

Gaining fat weight is going to be more a concept of diet than anything else so as long as you are being smart in the kitchen, you don't need to perform hours of cardio to remain lean. Cardio is just going to further burn off precious calories that could have gone towards building you new muscle mass. For you, calories are a hot commodity and should not be spent on the treadmill.

If you want to keep up some cardio for general health sake, fine, but limit this to two or three twenty minute sessions per week - TOPS. And make it low to moderate intensity as well. The only place you are to be intense is in the weight room.

This leads to rule #4.

REST! You've put in your effort at the gym, fed your body with some good food and now what? Plans to go out partying all night with your buddies? You might want to rethink that. While you definitely want to maintain your social life while trying to gain weight - and you should - it should not come at the sacrifice of sleep.

Sleep is primetime when it comes to your body repairing itself and growing stronger so short-circuit sleep and you are short-circuiting your results. Just don't do it. Period. It's that simple.

Get ready for rule #5.

Technique. Ever seen that guy in the gym who is hoisting so much weight on his barbell for barbell curls that it looks like he's got more momentum going on than the Gravitron at the fair? He's pretty much working every muscle in his body except his biceps. Not so beneficial. Not only that, but give him two weeks and a hundred bucks says he's out with back pain.

You must maintain proper form throughout your weight lifting, not only to prevent injuries but also to see the muscular gains you are looking for. If you cheat form, you are only cheating yourself. If you don't know what proper form is yet, book a session with a trainer or find yourself a spotter who can help you.

And now, bonus rule #6

Find a mentor. You want someone who's been there, done that. They used to be a skinny bastard just like you and they've managed to overcome the curse and now tip the scales and dominate the weight room. This guy will do wonders for your motivational levels. Don't feel like lifting? Have a good look at his body. You'll want to pick that weight up after that. Furthermore, he can let you in on some of his tried-and-true secrets that just might be key for you as well.

So to sum up your new approach to your weight lifting sessions - get in, train hard and with proper technique, get out, eat and rest. Repeat this process over a few months without getting distracted or becoming too much of a party animal and you will make this the year you change your dreaded skinny image.

The improtance of proper Warm Up

2007-12-12T00:32:00.000+05:30

One of the most costly mistakes that I see in the gym week in and week out is that the majority of lifters fail to recognize the importance of a proper warmup. Some lifters perform a wimpy, worthless warmup that consists of 1 set of 20 reps using the weight of the bar, and others neglect the warmup process altogether.

There are two main reasons why a proper warmup will serve you well both in the short and long term...

1) A proper warmup will increase the amount of weight that you are able to lift during your actual workout, thereby maximizing muscle stimulation and growth.

2) A proper warmup will greatly decrease your chances of injury.

Now I don't know about you, but to me that looks like two perfectly good reasons to spend a simple 15-20 minutes before each workout properly warming up.

Don't you agree?

Good, now let me explain what a proper warm-up should consist of...

The first component of a proper warmup consists of 5 minutes of light cardiovascular activity. You can choose any basic piece of cardio equipment to perform this such as a recumbent bike, rowing machine or treadmill.

This basic cardio warmup will increase your body's core temperature, stimulate your heart and lungs and will also lubricate your joints by increasing the secretion of synovial fluid.

As you perform this 5 minute cardio warmup, envision the workout that you will soon be performing. Focus on mentally preparing yourself for the battle that lies ahead and accept that you will soon be putting forth a maximal effort. It's crucial that you prepare both your mind and body for your workouts, since your mental attitude plays such a vital role in your success.

Once your 5 minutes is up, you can move into the next and final component of the warmup process. In this section you will be performing 5 warmup sets using the first major compound exercise of your workout.

For example, if you were training legs and squats were your main exercise, then you would perform 5 warmup sets for squats. The goal here is to start by using a very light weight with high repetitions and gradually increase the resistance while lowering the repetitions.

However, the most crucial aspect of these 5 warmup sets is this:

YOU MUST NOT FATIGUE YOUR MUSCLES WHATSOEVER DURING THESE 5 SETS!

Remember, this is merely a warmup that is designed to increase blood flow to the muscles and surrounding connective tissue. Its purpose is also to increase the amount of weight you will be able to lift on your muscle-building sets by preparing your mind and body for the heavy weights to come.

If you fatigue your muscles during these sets then you are completely destroying their entire purpose. Here is a basic formula you can follow when calculating how much weight to use and how many reps to perform on your warmups.

The percentage given is in relation to the weight that you will use for your muscle-building set. If you were planning on squatting 200 pounds, then the first set should be performed with 100 pounds for 10 reps as you can see below.

Set 1: 50% x 10 reps

Set 2: 60% x 6 reps

Set 3: 70% x 4 reps

Set 4: 80% x 3 reps

Set 5: 90% x 1 rep

In Short,Before Starting Your Actual Work-out,Gradually Move towards your starting set weight in 4-5 steps.That is the best way for Warm-up.

Once you've completed these 5 basic sets you can move right into your actual workout.

Do not underestimate the importance of this warmup process! It will go a long way in keeping you injury free and in preparing your body for those grueling workouts. It only takes about 15-20 minutes to perform and the benefits will far outweigh the costs.

The Basic Nutrition Guide for Body Building

2007-12-12T00:31:00.000+05:30

One of The main components of the formula for bodybuilding success is nutrition. Nutrition is what gives us the raw materials for recuperation, energy, and growth. Without a good diet, your dreams of achieving your ideal body will never be reached.

Characteristics of a Good Nutrition Program

1) It should favor smaller and frequent feedings throughout the day instead of large and infrequent ones. Why? Because when you feed your body several times a day, your metabolism increases. Therefore, you burn more fat. Frequent feedings are of particular importance since after three to four hours of no food your body switches to a catabolic state (a state in which you lose muscle and gain fat!).

The body believes that it is starving and it starts feeding itself on lean muscle tissue and it prepares to store calories as fat. Bad scenario! Therefore, in order for your program to work, you will eat between four to six meals (depending gender and goals) a day spaced out at 2 to 3 hour intervals.

2) Every meal should have carbohydrates, protein and fat in the correct ratios. Having a meal that is not balanced (for example is all carbohydrates) won't yield the desired results. Every macronutrient has to be present in order for the body to absorb them and use them properly. Without boring you with the effect of food on the body's biochemistry, let's just say that if you only eat carbohydrates in one meal without anything else, your energy levels will crash in about 30 minutes and your body will be storing any carbohydrates that were not used into fat. Conversely, if you only eat protein, you will lack energy and your body will not be able to turn the protein into muscle because it is difficult for the body to absorb protein in the absence of carbohydrates. In addition, the ratios for each particular macronutrient have to be correct in order to get the results that you want. The ratio of our diet will look like the following:

40% Carbohydrates
40% Protein
20% Fats

Note that for every serving of carbohydrates, you get a serving of Protein. You can use Bill Phillips' Method of creating meals which is to count a portion of carbohydrates as the amount of food the size of your clenched fist and a portion of protein as the amount of food the size of your open palms.

3) The calories should be cycled. I strongly believe in caloric cycling as this will not allow the metabolism to get used to a certain caloric level; something that leads to stagnant results.

Therefore, bodybuilders in search of just muscle mass should follow 5 days of high calories (lean body mass x 15) with two days of lower caloric intake (lean body mass x12). Bodybuilders in search of losing fat while building muscle at the same time should follow 5 days of lower caloric intake (lean body mass x12) with 2 days of higher calories (lean body mass x 15).

Note: If you build muscle and lose fat at the same time you will not gain muscle as fast as you would if you just concentrated in muscle mass. However, you get to get both goals accomplished at the same time.

People interested in body sculpting (which is moderate muscle building with enough fat loss to go down to 10% body fat for males and 12-13% for women) should alternate between two weeks of lower calories (around 2000 for men and 1200 for women) and two weeks of higher calories (around 2500 for men and 1500 for women). These caloric intakes assume a normal activity level that only includes body sculpting training. Those of you involved in activities like marathon running or heavy physical labor jobs need to adjust your calories upwards accordingly mainly in the form of carbohydrates in order to support your higher levels of activity.

What's a Diet?
While the word "diet" brings these images of pain and starvation to most people's mind, a diet is simply the food choices that you make on a daily basis. So if you eat potato chips and sodas all day long, that is your diet.

Regardless of which diet you follow, there are 3 macronutrients that are present in one way or the other in all of them. Understanding what role these nutrients play, how to obtain them, and how much to consume of them on a daily basis will lead you to the bodybuilding and fitness results you have been looking for.

Bodybuilding Nutrition Basics

There are 3 macronutrients that the human body needs in order to function properly. These macronutrients make up your bodybuilding and/or fitness diet.

1) Carbohydrates:

Carbohydrates are your body's main source of energy. When you ingest carbohydrates your pancreas releases a hormone called insulin. Insulin is very important because:

A) On a very simplistic level, it takes the carbohydrates and either stores them in the muscle or stores them as fat (assuming that the carbohydrates are not needed for energy at the moment and assuming that both the muscles and the liver stores are full).

B) It takes the amino acids (protein) and delivers them inside the muscle cell for recovery and repair.

Most people that are overweight and are in low fat/high carbohydrate diets got into that condition because they are eating an overabundance of carbohydrates. Too many carbohydrates cause a huge release of insulin. When there is too much insulin in the body, your body turns into a fat storing machine.

Therefore, it is important that we eat no more carbohydrates than necessary and that we eat the right amount of carbohydrates.

Now that we have talked about the importance of having just the right amount of carbohydrates, let's talk about which are the best sources of carbohydrates.

Carbohydrates are divided into complex carbohydrates and simple carbohydrates. The complex carbohydrates give you sustained energy ("timed release") while the simple carbohydrates gives you immediate energy. It is recommended that you eat mainly complex carbohydrates throughout the day except after the workout where your body needs simple carbohydrates in order to replenish its glycogen levels immediately, something that will aid faster recuperation and rebuild of the muscle. Below is a list of good sources of carbohydrates:

Complex Carbohydrates:

There are two types:

Complex Carbohydrates:

1) Starchy: Oatmeal (1 cup dry), sweet potatoes (8 oz baked), potatoes (8 oz baked), rice (1 cup cooked), pasta (8oz cooked), corn (1 cup canned), peas (2 cups cooked). Each serving approximately equals 40-50 grams of carbohydrates.

2) Fibrous: Broccoli (1/2 cup raw), carrots (1 cup raw), cauliflower (1/2 cup raw), green beans (1/2 cup raw), lettuce (5 cups raw), mushrooms (3/4 cups raw), pepper (1/2 cup raw), spinach (3-1/2 cups raw), zucchini (1 cup raw). Each serving approximately equals 6 grams of carbohydrates.

Simple Carbohydrates:

Apples (1 apple), bananas (1 banana), grapefruit (1 grapefruit), grapes (22 grapes), oranges (1-1/2 orange), pears (1 pear), pineapple (3/4 of a cup).
Each serving approximately equals 20-25 grams of carbohydrates.

2) Protein

Every tissue in your body is made up from protein (i.e., muscle, hair, skin, and nails). Proteins are the building blocks of muscle tissue. Without it, building muscle and burning fat efficiently would be impossible. Its importance is paramount. Protein also helps increase your metabolism every time you eat it by 20%! It also makes the carbohydrates timed release, so you get sustained energy throughout the day.

Everybody that is involved in a weight training program should consume between 1 gram of protein to 1.5 grams of protein per pound of lean body mass (meaning that if you are 100 lbs. And have 10% body fat, you should consume at least 90 g of protein since your lean body mass = 90 lbs.). Nobody should consume more than 1.5 grams per pound of lean body mass as this is unnecessary and the extra protein may get turned into fat.

Good examples of protein are eggs (I use Egg Substitute: 1-1/2 cups liquid), chicken breast (cooked, skinless and boneless: 6 oz), turkey (cooked, skinless and boneless: 6 oz), lean (90% lean) red meats (6 oz), and tuna (6 oz). Each serving size equals approximately 35-40 grams of protein.

3) Healthy Fats
All the cells in the body have some fat in them. Hormones are manufactured from fats. Also fats lubricate your joints. So if you eliminate the fat from your diet, then your hormonal production will go down and a whole array of chemical reactions will be interrupted. Your body will then start accumulating more body fat than usual so that it has enough fat to keep on functioning. Since testosterone production is halted, so is muscle building. Therefore, in order to have an efficient metabolism we need fat.

There are three types of fats: Saturated, polyunsaturated, and monounsaturated.

a) Saturated Fats: Saturated fats are associated with heart disease and high cholesterol levels. They are found to a large extent in products of animal origin. However, some vegetable fats are altered in a way that increases the amount of saturated fats in them by a chemical process known as hydrogenation. Hydrogenated vegetable oils are generally found in packaged foods. In addition, cocunut oil, palm oil, and palm kernel oil, which are also frequently used in packaged foods and non-dairy creamers are also highly saturated.

b) Polyunsaturated Fats: Fats that do not have an effect in cholesterol levels. Most of the fats in vegetable oils, such as corn, cottonseed, safflower, soybean, and sunflower oil are polyunsaturated.

c) Monounsaturated Fats: Fats that have a positive effect on the good cholesterol levels. These fats are usually high on the essential fatty acids and may have antioxidant properties. Sources of these fats are Fish Oils, Virgin Olive Oil, Canola Oil, and Flaxseed Oil. We like to refer to these type of fats as good fats.

Twenty percent of your calories should come from good fats. Any less than 20% and your hormonal production goes down. Any more than 20% and you start accumulating plenty of fat. The way that I get my fats is by taking 1 teaspoon of Flaxseed Oil three times a day (I put them in my protein shakes).

Good sources of fat are canola oil (1 tablespoon), natural peanut butter (2 tablespoons), olive oil (1 tablespoon), flaxseed oil (1 tablespoon), and fish oils (1 tablespoon). Each serving size contains approximately 14 grams of fat.

Water

Water is by far the most abundant substance in our body. Without water, an organism would not survive very long. Most people that come to me for advice on how to get in shape, almost always underestimate the value of water.

Water is good for the following reasons:

1) Over 65% of your body is composed of water (most of the muscle cell is water).

2) Water cleanses your body from toxins and pollutants that would get you sick.

3) Water is needed for all of the complex chemical reactions that your body needs to perform on a daily basis. Processes such as energy production, muscle building, and fat burning require water. A lack of water would interrupt all of these processes.

4) Water helps lubricate the joints.

5) When the outside temperature is up, water serves as a coolant to bring the body temperature down to where it is supposed to be.

6) Water helps control your appetite. Sometimes when you feel hungry after a good meal this sensation indicates a lack of water. Drinking water at that time would take the craving away.

7) Cold water increases your metabolism.

In order to know how much water your body needs a day, just multiply your lean body weight by .66. This would indicate how many ounces of water you need in a day.

10 Things You Must Do To Gain Muscle Mass

2007-12-12T00:18:00.001+05:30

Now there are many other things that you can do to help you build mass, BUT these 10 things are the bare essentials. In other words, they are absolutely necessary for a successful program.

1. Weight Train

Weight training involves the use of equipment that enables variable resistance. This resistance can come in the form of "free weights" like barbells and dumbbells, machines that use cables or pulleys to help you lift the weight and bodyweight exercises like pull-ups or dips.

For anyone trying to gain muscle, several things must be done. One is to train with heavy weights. By heavy I mean a weight that is challenging for YOU. The average guy in the gym usually works with a weight he can lift for 10-15+ reps. For mass gaining purposes, this is too light. Using an appropriate weight, you should only be able to do 4-8 reps. That's it! Using heavy weights and low reps puts your muscles and nervous system under much more stress than using lighter weights for many reps. This added stress causes the involvement and stimulation of more muscle fibers, which will cause rapid muscle growth.

For maximum muscle gain, the focus of your workouts should consist of free weight exercises. Not machines or bodyweight exercises. This is not to say that you shoud not use machines or bodyweight exercises, but they should not be the focus of your training. To get an effective, muscle blasting workout, you must stimulate the most muscle fibers as possible, and machines do not do this.

The main reason for this is a lack of stabilizer and synergist muscle development. Stabilizer and synergist muscles are supporting muscles that assist the main muscle in performing a complex lift. The more stabilizers and synergists worked, the more muscle fibers stimulated. Multi-jointed free weight exercises like the bench press, require many stabilizer and synergistic muscle assistance to complete the lift. On the other hand doing a bench press using a machine will need almost no stabilizer assistance.

2. Eat More Calories

The most important thing that I cannot emphasize is that you need to eat to gain weight. You need to eat like you’ve never eaten before. If you are not eating enough calories, you will NEVER gain weight, no matter what you do. In order to build new muscle, you must eat more calories than your body burns off, creating what is called a caloric surplus. To gain mass, you should strive to eat around 18-20 times your bodyweight in calories. The extra calories will be used by your body to repair muscle tissue that is damaged during the heavy workouts, and to build new muscle.

Now, when I say eat, I do not mean just anything. All calories are not created equal. In other words, some types of calories are not equal to others for gaining muscle. For example, if I said that you need to eat 2,000 calories per day to gain weight, and you eat 4 bags of potato chips each day, do you think you would gain muscle? Not likely. The majority of your weight would be fat. Why? Because potato chips, like most processed junk food, contains empty, totally nutritionless calories. These foods do not provide you with the correct nutrient breakdown essential for gaining muscle.

3. Eat More Protein

Without protein, your body will not be able to build new muscle. Years ago, a higher carbohydrate and lower fat diet was the rage, recommended by professional bodybuilders and trainers. They claimed that this was the only way to eat for muscle gain. Unfortunately, the only people gaining muscle on that type of diet were a genetically gifted few. The rest just got fat.

Carbs serve mainly as energy for the body, while protein provides the necessary amino acids to build and repair muscle. For muscle growth, carbohydrates are not as essential as protein and fats. High quality protein, which the body breaks down into amino acids, should be the center point of all your meals. There are many studies that show intense exercise increases demand for amino acids, which support muscle repair and growth.To build muscle, you should try to get at least 1g of protein per pound of bodyweight.

Whether you believe it or not, the fact is: High protein diets build more muscle when incorporated with intense training. Low protein diets do not. Period. Only protein can build muscle. Carbohydrates and fat cannot.

4. Eat More Often

To gain weight, you will be eating a large amount of calories. Unfortunately, your body can only assimilate a certain number of calories at each meal. For our purposes, eating three meals per day is not beneficial. If you had to eat 3,000 calories per day, then you would end up eating 1,000 calories at each meal. The average person can only use a portion of those calories. The excess will be stored as fat or removed from the body.

To enable your body to actually assimilate and use the 3,000 calories you will ingest, you have to reduce your meal size and increase your meal frequency. Splitting your calories into smaller, more frequent portions will enable food absorption and utilization of nutrients . I always eat six meals each day, evenly spaced out at three-hour intervals.

My goal is to provide my body with constant nourishment throughout the day. So if it typically takes about 2.5 hours to digest most meals, want to be eating another meal just as my last meal is leaving my stomach. I do this because my body is constantly in need of nutrients to repair itself. I do a lot of damage during my workouts and completely stress my system. My body is trying to "adapt to the stress," but in order to do this, it needs consistent fuel.

If I ate only three meals per day, then my body would be without nutrients for about six hours between each of those meals! This is unacceptable for skinny guys. Without food, your body will quickly begin to breakdown muscle tissue for energy.

5. Eat More Fat

If you want to gain muscle mass, you must eat enough dietary fat. Dietary fats play an essential role in hormone production, which in turn is responsible for growth and strength increases. I have never gained muscle on a low fat diet, though many people still believe that eating fat makes you fat. This is absolutely false. In fact, there is a very popular muscle gain diet that been around for years, called the "Anabolic Diet" that requires you to eat only fat! Butter, bacon, and heavy cream are all on the menu. Though quite extreme, this diet does work.

Most people are overweight because of a diet high in simple carbohydrates, not from eating fats. If your diet is too low in fat, your body will actually make a point to store any fat it gets, because it doesn't know when it will get more. A low-fat diet will also lower testosterone levels, something we do not want when trying to gain weight. Studies have shown that dietary fat has a direct relationship with testosterone production. An increase in dietary fat intake seems to bring on an increase in testosterone levels. The inverse is also true. A decrease in dietary fat intake is usually accompanied by a decrease in free testosterone levels.

However, you don't want to increase your intake of saturated fats. Saturated fats are what cause disease and coronary problems. Though you will always have some saturated fats in your diet, your main focus should be to increase your intake of Essential Fatty Acids (EFAs).

EFAs are unsaturated fats that are necessary for thousands of biological functions throughout the body. Because they cannot be manufactured by the body, the must be provided by your diet. These fatty acids not only help increase testosterone production, but they also aid in the prevention of muscle breakdown, help to increase your HDL level (good cholesterol) and assist in hormone production. To get your recommended amount of EFA's, I recommend supplementing your diet with either Udo's Perfect Oil Blend (which combines omega- and omega-6), or Cold-Pressed Flaxseed oil (which is mostly omega-3).

6. Drink More Water

To make sure that your muscles stay hydrated, you must drink plenty of water. Dehydration can happen easily if you train hard. A dehydrated muscle, takes longer to repair itself than one sufficiently hydrated.

Drinking a sufficient amount of water not only increases your vascularity (more visible veins), but it will also help to quickly remove toxins from the body. Protein generates metabolic waste products that must be dissolved in water. Without enough water, the kidneys cannot efficiently remove these wastes.

7. Take a Multi-Vitamin ( or Eat a Lot Of Vegetable and Fruits )

If you want to gain muscle, you must make sure that you are not deficient in any vitamin, mineral or trace element that your body needs. I know many people are going to disagree with me, but I believe that in this day, we absolutely need to supplement our diet with vitamins and minerals. I know that those who are against using vitamins are going to say that if we "just eat a balanced diet. . . ", You know the rest.

Well first, eating a balanced diet is easier said than done. America is the most overweight country in the world. Most people don't even know what a "balanced" diet is. Balanced with what? Experts will continue to spout, "eat a balanced diet," while Americans feast on nutritionless fast food and sugar.

Second, not only do our bodies have to deal with the ever-increasing external stresses of everyday life, they also have to combat nutrient-depleting exercise. Food today is, for the most part, nutritionless - almost totally void of the body strengthening vitamins and minerals it contained one hundred years earlier. Instead, we now ingest over-processed, fiberless meals, and under-ripened vegetables grown in barren, over-farmed soil, laden with pesticides.

How healthy can that be? If you want to ignore the facts and continue on about "balanced diets," fine. It's your decision. But I, for one, eat a balanced diet, and I still take a multi-vitamin supplements.

Many mult-vitamin manufacturers try to put "everything" in their product, but it's not necessary. At minimum, your multi-vitamin should contain the USRDA (recommended daily allowance) of vitamins A, B-complex, C, D, E, K and the minerals calcium, magnesium, zinc, iodine, selenium, and possibly iron (for women). Men should find a multi-vitamin without iron. You typically get more than enough iron from your food. Extra iron is needed only for menstruating women.

It should also contain other essential nutrients like biotin, chromium, copper, manganese, molybdenum and pantothenic acid.

There are some vitamins and minerals that are best taken separately. Vitamin E, vitamin C, folic acid and calcium are best taken at higher dosages. Many proponents of multi-vitamins cite that taking that many vitamins and vitamins together causes negative interactions because they compete with each other for absorption. For example: magnesium, zinc, and calcium compete for absorption; copper and zinc also compete for absorption.

But The Best Way to Get Vitamins and Minerals is The Natural Way.Eating at least 3-4 fruits and 3 servings of different vegetables a day should probably take care of your daily needs.

8. Take Antioxidants

An antioxidant like Vitamins A, C, E, Glutathione, Glutamine, and Selenium are essential in preventing free radical damage, which is accelerated after the heavy trauma of weight training. Antioxidants protect other substances by being oxidized themselves.

9. Rest More Often

Rest is the most overlooked "skinny-guy secret". If you don't rest, you won't grow. Simple as that. Your body does not build muscle in the gym, it builds muscle while resting!

The key to successfully gaining weight is eating enough calories, training hard and then resting. No diet adjustments will make up for lack of rest. If you train hard in the gym, then you should be resting your muscles as much as possible. If you do not give them time to rest and repair, you will not grow. Period.

10. Be Consistent

O.K., so you want the secret to gaining muscle mass fast? Well, here it is: CONSISTENCY.

You can have the best diet, the best training schedule, join the best gym that has the best equipment, but without consistency it's all worthless.

In My Vast Gym Experience I have met With a Lot of people who have successfully transformed their physique. Though most of them trained in totally different ways, there was one common Factor that appeared throughout each success story:

Day in and day out, they followed their pre-determined plan, consistently, without fail.

You must find the determination and drive within yourself to consistently put one foot in front of the other and see this through. If not now, then when?

"You never know what you can do, until you try to do more than you can."

Neck Exercises-Rear Neck

2007-12-11T21:55:00.001+05:30

Click on any of the links below to see the full description of the exercises with Graphical Instructions.Along with stretching movements.

Rear Neck ( Neck Extensors or Splenius )

Cable
- Neck Extension
Lever
- Neck Extension
- Neck Lateral Flexion
Weighted
- Neck Extension

Stretching For Rear Neck

- Neck Extensor

Also see Plow stretch for Lower Back

Neck Exercises-Front and Side Neck

2007-12-11T21:54:00.001+05:30

Click on any of the links below to see the full description of the exercises with Graphical Instructions.Along with stretching movements.

Front / Side Neck (Sternicleidomastoid or Neck Flexors )

Cable
- Neck Flexion
Lever
- Neck Flexion
- Neck Lateral Flexion
Weighted
- Neck Flexion
- Neck Lateral Flexion

Stretching For Front / Side Neck

Hips Exercises-Deep Hip External Rotators

2007-12-11T21:53:00.001+05:30

Click on any of the links below to see the full description of the exercises with Graphical Instructions.Along with stretching movements.

Deep Hip External Rotators

See Cable Push Pull (push side).

See following exercise for External Rotators

Lever
- Seated Hip Abduction

Stretching For External Rotators

Hips Exercises-Hip Flexors

2007-12-11T21:50:00.000+05:30

Click on any of the links below to see the full description of the exercises with Graphical Instructions.Along with stretching movements.

Hip Flexors

Cable
- Lying Leg Raise
  - Straight Leg
- Single Leg Raise
Lever
- Hip Flexion
Weighted

Stretching for Hip Flexors

Hips Exercises-Hip Abductors

2007-12-11T21:49:00.000+05:30

Click on any of the links below to see the full description of the exercises with Graphical Instructions.Along with stretching movements.

Hip Abductors

Cable
- Hip Abduction
Lever
- Seated Hip Abduction
- Standing Hip Abduction

Hip Abductors also internally rotate hip as in the Cable Push Pull (pull side).

Stretching For Hip Abductors

Hips Exercises-Glutes ( Butt )

2007-12-11T21:48:00.001+05:30

Click on any of the links below to see the full description of the exercises with Graphical Instructions.Along with stretching movements.

Gluteus Maximus ( Hips or Butt )

See similar exercises

Stretching for Hips

Waist Exercises_Transverse Abs

2007-12-11T21:45:00.000+05:30

Click on any of the links below to see the full description of the exercises with Graphical Instructions.Along with stretching movements.

Transverse Abs ( Transverse Abdominus )

Abdominal Vacuum

Note:

Transverse Abs are a part of the Stomach where our Rib cage ends.The Obliques and the Transverse Abs increase the intra-abdominal pressure necessary for the support of the vertebral column in some exercises. With the assistance of the Abs and Obliques, the Tranvers Abs hold the abdomen ( Stomach ) flat.

Waist Exercises_Obliques ( Side Waist )

2007-12-11T21:44:00.000+05:30

Click on any of the links below to see the full description of the exercises with Graphical Instructions.Along with stretching movements.

Obliques ( Side Waist )

Also see:

Plyometric Exercises

Broomstick Twist
Medicine Ball Twist
- Seated
- Standing

Stretching for Obliques

Waist Exercises_Abdominals ( Abs )

2007-12-11T21:43:00.001+05:30

Click on any of the links below to see the full description of the exercises with Graphical Instructions.Along with stretching movements.

Abdominals ( Abs or Rectus Abdominis )

Cable

Straight Leg

Lever

Weighted

Crunch

Hanging Hip-Leg Raise

Straight Leg

Incline Crunch

Advanced

Advanced

Plyometric

Medicine Ball Sit-Up

Also See Oblique Exercise Below

Weighted

Stretching For Abs

Calf Exercises-Shins ( Tibialis Anterior )

2007-12-11T21:41:00.000+05:30

Click on any of the links below to see the full description of the exercises with Graphical Instructions.Along with stretching movements.

Shins ( Tibialis Anterior )

Barbell
- Reverse Calf Raise
Cable
- Reverse Calf Raise
Dumbbell
- Reverse Calf Raise
- Single Leg Reverse Calf Raise
Lever
Sled
Smith
- Reverse Calf Raise

Stretching for Shins ( Tibialis Anterior )

Calf Exercises-Outer Calves ( Soleus )

2007-12-11T21:40:00.001+05:30

Click on any of the links below to see the full description of the exercises with Graphical Instructions.Along with stretching movements.

Outer Calves ( Soleus )

Barbell
- Safety Barbell Seated Calf Raise
Lever
- Seated Calf Raise
Smith
- Seated Calf Raise

Stretching for Outer Calves ( Soleus )

Calf Exercises-General

2007-12-11T21:39:00.001+05:30

Click on any of the links below to see the full description of the exercises with Graphical Instructions.Along with stretching movements.

Calf Exercises ( General )

Barbell
- Standing Calf Raise
Cable
- Standing Calf Raise
Dumbbell
- Single Leg Calf Raise
Lever
Sled
Smith
- Standing Calf Raise
Weighted
- Donkey Calf Raise
- Single Leg Calf Raise

Stretching For Calves ( General )

Thigh Exercises-Inner Thigh ( Hip Abductors )

2007-12-11T21:38:00.001+05:30

Click on any of the links below to see the full description of the exercises with Graphical Instructions.Along with stretching movements.

Inner Thigh ( Hip Abductors )

Cable
- Hip Adduction
Lever
- Seated Hip Adduction
- Standing Hip Adduction

Stretching for Inner Thigh

Thigh Exercises-Hamstrings ( Rear Thigh )

2007-12-11T21:37:00.001+05:30

Click on any of the links below to see the full description of the exercises with Graphical Instructions.Along with stretching movements.

Hamstrings ( Rear Thigh )

Barbell

Hip Extension

Hyper-Extension( 45 Degree )

Hip-Extension ( 45 Degree )

Cable

Dumbbell

Lever

Alternating

Smith

Weighted

Hip Extension

Hyper-Extension ( 45 Degree )

Hip-Extension

Stretching For Hamstrings

Seated

Seated ( Chair )

Single Leg

Thigh Exercises-Quadriceps ( Front Thigh )

2007-12-11T21:35:00.000+05:30

Click on any of the links below to see full description of the exercises with Graphical Instructions.Along with stretching moves.

Quadriceps Or Front thigh

Stretching for Quads

Back Exercises-Lower Back ( Erector Spinae )

2007-12-11T21:33:00.000+05:30

Click on any of the links below to see the full description of the exercises with Graphical Instructions.Along with stretching movements.

Lower Back ( Erector Spinae )

See Hamstrings for similar exercises.

Also see General Back exercises below:

Cable
- Seated Row
  - Wide Grip

Exercises using Bodyweight

Stretching for Lower Back ( Erector Spinae )

Back Exercises-Rotatory Cuff

2007-12-11T21:32:00.000+05:30

Click on any of the links below to see the full description of the exercises with Graphical Instructions.Along with stretching movements.

Rotator Cuff ( Infraspinatus & Teres Minor )

Cable

Seated external rotation

Standing

Dumbbell

Lying external rotation

Incline

Upright external rotation

Lever

External rotation

See General Back for basic exercises

Rotator Cuff ( Subscapularis )

Cable

Internal rotation

Dumbbell

Internal rotation

Lever

Internal rotation

Stretching for Rotatory Cuff

Back Exercises-Traps

2007-12-11T21:30:00.000+05:30

Click on any of the links below to see the full description of the exercises with Graphical Instructions.Along with stretching movements.

Upper Traps ( Trapezius,Upper Fibers)

Middle Traps ( Trapezius,Middle Fibers)

See Exercise

Upper Traps ( Above )
General Back

Lower Traps ( Trapezius ,Lower Fibers)

See Exercises

Stretching for Traps

Upper Trapezius

Back Exercises-Outer And Middle Back

2007-12-11T21:28:00.000+05:30

Click on any of the links below to see the full description of the exercises with Graphical Instructions.Along with stretching movements.

Outer Back ( Latissimus Dorsi / Teres Major )

Middle Back ( Rhomboids )

See Exercises

Stretching for Outer Back

Stretching for Middle Back

Fixed Bar
Hugging

Back Exercises-General

2007-12-11T21:24:00.000+05:30

Click on any of the links below to see the full description of the exercises with Graphical Instructions.Along with stretching movements.

General Back

Barbell
- Cambered Bar Lying Row
- Bent-over Row
Cable
Dumbbell
- Bent-over Row
- Lying Row
Lever
Smith
- Bent-over Row
Weighted
- Supine Row

Stretching for Back

Chest Exercises-Serratus Anterior

2007-12-11T20:55:00.001+05:30

Click on any of the link below to see full description of the exercises with Graphical Instructions.Along with stretching moves.

Serratus Anterior (Boxer's Muscle)

Barbell
- Incline Shoulder Raise
Cable
- Incline Shoulder Raise
- One Arm Incline Push
Dumbbell
- Incline Shoulder Raise
Lever
- Incline Shoulder Raise
Smith
- Incline Shoulder Raise

Plyometric

Also See

Cable

One Arm Twisting Push

Chest Exercises-Outer Chest-Side Chest

2007-12-11T20:53:00.001+05:30

Click on any of the links below to see full description of the exercises with Graphical Instructions.Along with stretching moves.

Pectoralis Minor (Outer Chest or Side Chest)

Assisted
- Chest Dip
Cable
- Standing Fly
Lever
- Chest Dip
Weighted
- Chest Dip

Also See

Barbell

Pullover

Bent Arm

Cable

Pullover

Lever

Pullover

Stretching for Pectoralis Minor

Chest Exercises-Upper Chest

2007-12-11T20:52:00.001+05:30

Click on any of the links below to see full description of the exercises with moving images.Along with stretching moves.

Upper Chest (Pectoralis Major , clavicular)

Barbell
- Incline Bench Press
Cable
- Incline Bench Press
Dumbbell
- Incline Bench Press
Lever
- Incline Bench Press
- Incline Chest Press
Smith
- Incline Bench Press

Stretching for Upper Chest

Doorway Chest Stretch

Chest Exercises-Genaral

2007-12-11T20:51:00.001+05:30

Click on any of the links below to see full description of the exercises with Graphical Instructions.Along with stretching moves.

General (Pectoralis Major , Sternal)

Assisted
- Chest Dip
Barbell
- Bench Press
  - Power Lift
  - Guillotine
- Decline Bench Press
Cable
Dumbbell
Lever
Smith
- Bench Press
- Decline Bench Press
Weighted
- Chest Dip
- Push-up

Plyometric

Stretching For Chest

Arms Exercises-Forearms

2007-12-11T20:49:00.000+05:30

Click on any of the links below to see the full description of the exercises with Graphical Instructions.Along with stretching movements.

Upper-Outer Forearms ( Brachioradialis )

Barbell
- Reverse Curl
- Reverse Preacher Curl
Cable
- Reverse Curl
- Reverse Preacher Curl
Dumbbell
- Hammer Curl
Lever
- Reverse Curl
- Reverse Preacher Curl

Inner Forearm ( Wrist Flexors)

Outer or Back forearms ( Wrist Extensors )

Barbell
- Reverse Wrist Curl
Cable
- Reverse Wrist Curl
- Wrist Roller
Dumbbell
- Reverse Wrist Curl
Lever
- Reverse Wrist Curl
- Wrist Roller

Stretching for Forearms

Arms Exercises-Triceps

2007-12-11T20:48:00.001+05:30

Click on any of the link below to see the full description of the exercises with Graphical Instructions. along with stretching moves.

Triceps (Triceps Brachii)

Stretching For Triceps

Overhead

Arms Exercises-Biceps

2007-12-11T20:44:00.000+05:30

Click on any of the links below to see full description of exercises with Graphical Instructions.Along with Stretching moves.

Biceps(Inner & Outer Head)

Barbell
- Curl
Cable
- Curl
  - One Arm
- Supine Curl
Dumbbell
- Curl
- Incline Curl
Lever

Curl

Lower Biceps (Brachialis)

Barbell
- Preacher Curl
- Prone Incline Curl
Cable
- Preacher Curl
Dumbbell
Lever
- Preacher Curl

Stretching For Biceps

Doorway

Lying

Standing

Wall

Shoulder Exercises-Rotatory Cuff

2007-12-11T20:42:00.001+05:30

Click on any of the links below to see full description of the exercises with Graphical Instructions.Along with Stretching moves.

Rotatory Cuff ( Supraspinatus )

Cable

Front lateral raise

Dumbbell

Also see Middle Delts or Lateral Deltoids for more exercises

Shoulder Exercises-Rear Delts

2007-12-11T20:40:00.001+05:30

Click on any of the links below to see full description of exercises with Graphical Instructions.Along with Stretching moves.

Rear Delts ( Posterior Deltoids )

Barbell

Cable

One Arm

Seated Rear Lateral Raise

Dumbbell

One Arm

Lever

Smith

Rear Delt Row

--> See General Back for more exercises <--

Stretching for Rear Delts

Shoulder Exercises-Middle Delts

2007-12-11T20:38:00.001+05:30

Click on any of the links below to see the full description of the exercises with Graphical Instructions.Along with stretching moves.

Lateral Deltoids(Middle Delts or Side Delts)

Barbell
- Upright Row
Cable
- Lateral Raise
  - One Arm
- Upright Row
  - Stirrups
  - One Arm
Dumbbell
Lever
- Lateral Raise
Smith
- Upright Row

Stretching(For Middle Delts)

Shoulder Exercises-Front Delts

2007-12-11T20:34:00.000+05:30

Click On any of the link below to see the description of the exercises with Graphical Instructions.Along with stretching moves.

Anterior Deltoids(Front Delts / Front Shoulders)

Barbell
Cable
- Front Raise
- Shoulder Press
Dumbbell
Lever
- Behind Neck Press
- Shoulder Press
  - Parallel Grip
Smith
- Behind Neck Press
- Shoulder Press

Stretching (For front Delts)

2007-12-11T20:32:00.001+05:30

Essential Fitness Tips

1 . 10 Things You Must do to Gain Muscle Mass

2. The Basic Nutrition Guide For Body-Building

3 . The Importance Of Proper Warm-up

4 . Weight Training Rules For Skinny Guys

5. 5 Work Out Myths That You Must Avoid

2007-12-11T20:31:00.001+05:30

Weight Loss Articles

1. Unable to Lose Weight,No matter what you try? Read This.

2. 10 ( Best Ever ) Tips For Long Term Weight Loss

3. If No One Sees You Eat,That doesn't mean It Has No Calories

4. Exposed...Some Popular Diet and Weight Loss Myths

2007-12-11T20:30:00.001+05:30

Body Building Articles

1. 18 Benefits Of Weight Training

2. Another Advantage Of Weight Training

3. 80 Things i Have learned in The Gym

4. 3 Steps to Great Abs....!

5. The Final Word On Six-Pack Abs

2007-12-11T20:27:00.000+05:30

Exercise Directory
Weight Training Exercises With Stretching

See the exercises for

Shoulders

Arms

Chest

Back

Thigh

Calves

Waist

Hips

Neck

2007-12-11T18:23:00.001+05:30

Exercise Directory

Find Out The Perfect Way To Perform Any Exercise The Right Way.With Full Descriptions Of The Exercises,Illustrations Of Exercise Movements And Stretching Movements.

Essentials

Whether You Are a Newbie or a Gym Regular,These Articles Will Help You Get Better Results In The Gym.

Body Building Articles

Improve Your Work-Outs,try Some New Things to Improve and Spice Up Your Work-Outs,Motivate Your Self,Find Out the Latest Trends in Gyms.Try These Out.

Weight Loss Articles

Trying To Lose Those Extra Pounds ? Want to Lose Those Extra Inches On Your Waist? Boost Your Efforts With These Expert Articles.

Fitness Central

The Final Word On 6-Pack Abs

Sponsored Links

Exposed......Some Popular Diet and Weight Loss Myths

If No One Sees You Eat,That doesn't mean it has no calories

5 Work Out Myths that You Must Avoid

3 Steps To Great Abs.....!

Not Losing Weight , No Matter What you tried ? Read This.

10 ( Best Ever ) Tips For Long Term Weight Loss

Weight Training Rules For Skinny Guys

The improtance of proper Warm Up

The Basic Nutrition Guide for Body Building

10 Things You Must Do To Gain Muscle Mass

Neck Exercises-Rear Neck

Neck Exercises-Front and Side Neck

Hips Exercises-Deep Hip External Rotators

Hips Exercises-Hip Flexors

Hips Exercises-Hip Abductors

Hips Exercises-Glutes ( Butt )

Waist Exercises_Transverse Abs

Waist Exercises_Obliques ( Side Waist )

Waist Exercises_Abdominals ( Abs )

Calf Exercises-Shins ( Tibialis Anterior )

Calf Exercises-Outer Calves ( Soleus )

Calf Exercises-General

Thigh Exercises-Inner Thigh ( Hip Abductors )

Thigh Exercises-Hamstrings ( Rear Thigh )

Thigh Exercises-Quadriceps ( Front Thigh )

Back Exercises-Lower Back ( Erector Spinae )

Back Exercises-Rotatory Cuff

Back Exercises-Traps

Back Exercises-Outer And Middle Back

Fixed Bar Hugging

Back Exercises-General

Chest Exercises-Serratus Anterior

Chest Exercises-Outer Chest-Side Chest

Chest Exercises-Upper Chest

Chest Exercises-Genaral

Arms Exercises-Forearms

Arms Exercises-Triceps

Arms Exercises-Biceps

Shoulder Exercises-Rotatory Cuff

Shoulder Exercises-Rear Delts

Shoulder Exercises-Middle Delts

Shoulder Exercises-Front Delts

Fixed Bar
Hugging